The SIMPLEST & FASTEST Way To KILL Your Body Fat!

Here is a brief summary of the key points from the transcript: - The speaker, Dr. Michael Diamonds, shares 5 "mechanical rules" for losing belly fat quickly and keeping it off. - Rule 1 is intermittent fasting, starting with a 12 hour fast and gradually increasing to 16-8 or even 24 hours to create a caloric deficit. Drinking black coffee can help suppress appetite during the fast. - Rule 2 is to eat 50g of protein per meal to feel full longer. Good protein sources are 2 scoops whey, 6oz chicken breast, 8oz steak, 10oz fish. - Rule 3 is walking 10,000 steps per day minimum to burn an extra 500 calories and 1lb per week. Going up to 15-20k steps speeds up fat loss. - Rule 4 is strength training 3-6 times per week, pushing yourself with heavy weights to build/maintain muscle so you lose fat not muscle. - Rule 5 is prioritizing sleep, aiming for 8 hours. Follow the "10-3-2-1" rule: no caffeine after 10am, no food 3 hours before bed, no liquids 2 hours before, no screens 1 hour before. The key points are intermittent fasting, high protein, walking, strength training, and sleep to create a calorie deficit while maintaining muscle mass for fast and sustainable fat loss.

Speaker A: The simplest and the fastest way to kill your belly fat for good. My name is Doctor Michael Diamonds, and I am a new professional natural bodybuilder. And over the last ten years, I've dedicated my life going through bulking phases. And initially, I was always a fat kid. And utilizing that ability to build muscle in my bulking phases and going through multiple cutting phases where I try and maintain as much muscle tissue and losing all the fat. And I've repeated this process multiple times using the knowledge as a medical doctor and all the scientific research and literature that I've read over the last ten years and improved my process. And I've managed to do this as long as seven months in my first stint to as short as 90 days. And this being manageable. And not only have I been able to do this myself in a simple and quick manner, I've been able to do this with my clients. For example, Jasmine, who only wanted to drop ten pounds, and she hit her mark very easily. She was able to see her abs. Dominic, at 60 years young, that allowed him to release the weight and allowed him to finally maintain this physique that it could have year round. Dwayne, at 80 years young, I remember our first conversation and he said, mike, you're my last hope. And he proceeded to dropping 27 pounds at 80 years old. Why I'm sharing this is to say that this is science. This is not luck. This is definitely hard work. But as long as you follow these five mechanical rules that I've developed, you will be able to see your abs in no time. And the same to my clients like Jim. Take a look at the post he just shared on Instagram. 35 pounds lost in 16 weeks. And that's not all. Sandra, who is now at the 50 pound mark loss in the entire journey that we've shared together, and Harry, which I'm going to have on this channel very soon. 88 pounds. And in truth, every single transformation you've seen online is following these rules, and.

Speaker B: They'Re gatekeeping it from you.

Speaker A: But I'm not only going to share the simple way, I'm also going to share what is the fastest way to get there, as summer is here, and we want to be in the best shape possible. So I highly recommend for all of those people who watch till the very end. Your chances of success is only determined by you taking action and implementing everything I mentioned in this video. And for those of you who may know things already, you're going to find out so many nuggets and facts in this video that will confirm some of the things about your body that may just change the trajectory of your transformation. Let's not waste any time. Let's get into rule number one of the mechanical rules. Did you know that your stomach, it's an organ and an empty stomach is about 1.7 to 2.5 fluid ounces in volume when it's empty. However, when you fill that stomach up, it goes to as much as 34 to 51 fluid ounces. And the way you should see your stomach is a balloon. So rule number one is going to be intermittent fasting. It is one consistency that I've had over the ten years. It's intermittent fasting. And the easiest way that I can explain why intermittent fasting functions is this balloon analogy. Now, we understand to lose weight, right? And more specifically, fat, you need to be in a caloric deficit. But in terms of simplicity, what if we could just do something so simple that we're in a caloric deficit automatically? And here we have two cups. This one here is a cup of someone who has breakfast, lunch, dinner, and a snack. Maybe a bite of your partner's sandwich in the morning, or drinking that extra coke or frappuccino in the morning. And this person's balloon, over time is going to consume so much more compared to the person who just decides that they're not going to eat breakfast. And therefore, because of a lack of time, right. Because of time restriction, their balloon can only inflate by so much. And that's why intermittent fasting works. So, simply because of time, you limit the amount of volume that you can consume in a day. And now I'm going to explain to you what is the simplest way to follow it. And then also what is the fastest way. So whenever I start a diet, we simply start on a 12 hours fasting and a twelve hour eating window. So, for example, if your final meal is at 08:00 p.m. then you should have your first meal at 08:00 a.m. 12 hours later. Right. But as we know, as you start losing weight, you need to consistently establish a deeper caloric deficit so you don't hit any more plateaus and that you're losing weight consistently. And that you're taking into account a thing called metabolic adaptation. In simple terms, your body will get used to the things that you're doing to it. So once I get to 2500 calories, I will then go to 1410, right? So basically, my breakfast will shift from 08:00 a.m. to 10:00 a.m. and these extra 2 hours of fasting will help in terms of consuming less food. But once I get within that 2000 to 2300 calorie zone, I'll increase my fasting window to the classic 16 eight. Here I basically just skip breakfast. And because I'm skipping this meal in its entirety and helps me tremendously with managing how many calories I eat. In simple terms, I've noticed that if I have my first meal early in the morning, the likelihood that I eat so much more is so much higher. And as time progresses, for me to establish an even deeper deficit. And you wonder, how do guys not deal with any hunger when they're cutting their calories so low? And the answer to that is intermittent fasting. Then the next question is, okay, Doctor Mike, what is the fastest way to be able to kill your body fat with intermittent fasting? So at the start of the diet, it's a 1212. Then I'll progress to a 1410 and then I'll get to the classic 16 eight and I'll usually be in that 20% body fat zone. But once I want to get to 10% and further, I will go to 18 six, and when I am getting into the single digits, I'll go as far as getting into the 24. And the more I fast, the more weight I will lose as a consequence of just consuming less calories as a result of time. And what I've noticed with hunger signals is that as you implement fasting and you end up turning up this notch of your window, your body sends hunger signals called ghrelin from your stomach. But as time passes and a week passes where you're fasting, you don't respond to the ghrelin signal and you actually start not feeling hungry anymore because you haven't responded to this hormonal input. And what happens as a result is that you'll kill your body fat as a result of being in a caloric deficit. And the amazing benefits of intermittent fasting is, number one, your gut is so much healthier because you're not consistently putting food down, so it decreases your gut inflammation. Your body absorbs food so much better, it also enhances your brain function. Research has shown that there's an increase in production of a thing called BDNF. Basically, it increases the synapses in the brain. And I've always found myself to be more mentally clear, mentally sharp and faster when I am in a fasted state. And this is why I complete all of my work in the morning. In terms of cardiovascular health, every single organ sees benefit from fasting. Just beyond the capabilities of fat loss, which is why this is going to be at the top of my list. And fasting is something that you can do when you're traveling on a holiday or you're at a military base and you don't have access to much. And simply deciding to skip on breakfast will make sure that we keep that fat at bay. And here's another extra tip that I wanted to give you guys that helps this process is in the morning, I will consume caffeine or any zero calorie beverages I've been tracking with my glucose monitor and things like monster and Celsius. Don't spike my blood sugar. Consequently, keeping my insulin low, lower insulin will result in better fat loss. So that is also something. But the caveat is, what I've noticed personally is that sugary taste does actually spike my appetite. So I've always seen better results just drinking caffeine. And from coaching so many professionals in my career, I have noticed that the more caffeine you're consuming, the leaner people tend to get. This is because caffeine is an appetite suppressant. It can boost your metabolism, and there has been research that shows caffeine has a lipolytic effect. So I recommend a cup of coffee followed by sparkling water that you can.

Speaker B: Drink in the morning to be able.

Speaker A: To assist you with your fasting. And that is going to be rule number one of being able to kill your belly fat. The simplest. And now you know what is the fastest way. And my recommendation, guys, for all of you there, don't just go to 20 hours and then eat in a four hour window period. I highly recommend you take it in a stepwise fashion so that you don't deal with the severe effects of hunger and all the other things that come with cutting your calories too drastically. Maybe change every two weeks if you're in a hurry. But I recommend do this in a month to month basis. First month, go 1212 and second month go 1410. In your third month, 16 eight. And your fourth month go 24. When you really want to turn it up, that is my recommendation. Mechanical rule number two is going to be with each and every single meal. Eat 50 grams of protein. Now, the rule you've always heard is eating 1 gram of protein per pound of body weight. Now, there is no downside to eating 1 gram of protein per pound of body weight. Even if some people say it's too much, there's actually more benefit. The only downside to eating more protein is if you have a kidney condition or a liver condition. If then consult your medical physician to be able to assist you accordingly. But there's no downside on only benefits to eating 1 gram of protein per pound of body weight. And mechanical rule number two is going to be 50 grams of protein. And I'll tell you why. If you're 200 pounds and each and every single meal you eat there's 50 grams of protein, you will notice that you're going to feel so much fuller for longer. And this is why the medication azempic has blown up so much is because it stops you from eating in short. But protein has the similar natural effects that a zempig does have in terms of its ability to stimulate appetite suppressing hormones. I want you to remember this mnemonic and this will help you forever in making sure you hit your protein intake. Two scoops of whey protein is equivalent to 50 grams of protein. 6oz of cooked chicken breast will give you 50 grams of protein. Ounces of steak. Ideally a lean steak will give you 50 grams of protein and 10oz of a fish will give you 50 grams of protein. So now that we have the intermittent fasting, you can now know, okay, I am going to eat protein in each and every single meal. And if you have four, you can have oats with two scoops of protein. For lunch you can decide to have chicken breast, maybe with a burger. For dinner you can have steak with veggies. And as a snack you may go to bed and decide, you know what, I'm going to have a can of tuna or I'm just going to drink another shake. But now you have no excuses in terms of hitting your protein intake and why. This is rule number two is for a number of reasons. Number one, out of all the macros youll eat, protein has the highest satiety effect. It will make you feel the fullest for longer. Thats why youve never heard someone say, hey, I got fat off eating chicken breast and steak. So protein will help you. In terms of satiety, protein will also boost your metabolism comparatively to the carbs and fats, which is a sexy way of saying your body burns the most amount of calories digesting protein compared to carbs and fats. So this way you know, okay, I'm also boosting my metabolism. And then finally the most important one. Breaking down protein will give you the building blocks necessary to build muscle. The way I like looking at it, it's the cement to your muscle and it allows you to consistently add layers over time. And this way you can reduce the risk of losing muscle while you're losing fat. The next thing, and if you ask me, doctor Mike, what is the fastest way that I can lose weight?

Speaker B: And something that I've been doing with.

Speaker A: A CEO diet is with every single bodybuilder and every single lean Instagram influencer. You'll see is that they will always go from a high amount of carbohydrates and the number one macronutrient they consistently cut as carbs, and you will go from 300 in the beginning of your diet all the way to sub 100 calories. So my recommendation is for the fastest way, is to make sure all of your carbohydrates come from whole foods. And if you want an even quicker way, what I do with a CEO diet is I make sure I'm eating a minimum of 50 grams of protein, and I'm always eating a salad to the side as my source of carbs. And what this does is it will keep my insulin low. And we know if I can do that, it will enhance the ability to lose fat. So over time, decreasing your carbohydrate intake will be the best bet. But my recommendation for you is, if you want to be meticulous, track it using an app like my fitness pal, lose it macro factor, which will track it for you. But if you want the fastest way with the CEO diet, something that I do is it's going to be steak or chicken or fish that I mentioned, and a bowl of veggies. And this is what I always do in the last six to eight weeks of my competition, prep to get into single digit body fat. And because it's low calorie, it's going to fill me up and it's going to give me all the micronutrients that I need to be able to function adequately. Again, my recommendation for a sustainable transition is do track your carbs and over time, slowly decrease it. But if you want it the fastest way, switching all your carbs for whole foods, especially veggies and non starchy veggies, and having as much of that as possible will help you.

Speaker B: Step number three. That will assist us in losing this fat so much quicker and this weight you're seeing here. And if you guys watch till the end, I'm actually going to show you how to build the most amount of muscle possible. So if you thought these tips were good, the ones I'm going to share with you next is going to be incredible. Now, this is what five pounds of fat looks like and what five pounds of muscle looks like. Now let's picture that this year, for the sake of this video, is a pound of fat. Now, research has shown, right, to burn this pound of fat. And the way they do it is that they burn the fat and they make a calculation to figure out how many calories is in this, right? How much energy stored is in this. And the number is 3500. This is why you here to burn a pound of fat, you need to burn 3500 calories. And in a week, 3500 divided by seven days, it's 500. But did you know for the average male and female you burn roughly between 400 to 500 calories daily if you walk 10,000 steps. So this is my mechanical rule number three. And it's the simplest exercise anybody can do because we can all walk and there's simply no excuse. Just make a plan to wake up earlier to go and walk. And the simplest way to make sure that you're burning that 500 calories a day, which will give you an extra pound a week, is by walking. Now, 10,000 daily steps each and every single day consistently. Get an under the desk treadmill. Walk to the gym when you have the chance. If you can wake up early and walk with your partner. Not only is it fantastic for losing fat, research has shown that your body primarily loses fat as a source of energy when you're walking compared to running. And that's the simplest cardio that I can give you to do. And if I can get everybody to do 10,000 steps, it will be a massive win. And all the clients I've ever worked with, I tell them, hey, this is your insurance policy. Because once you finish this rigorous diet, walking 10,000 steps will make sure we keep that fat off at bay. And again, if you're walking 10,000 steps a day, that's four pounds of fat in a month. Granted that we keep everything consistent. Now you may be asking, okay, what's the fastest way? With all the clients that I showed you before, when they have seen the best results is when I've seen they get to a point, point where they're like, hey, I'm going to try and shoot for 20,000 steps. And the reality is, is that you're just moving more.

Speaker A: So if you want the fastest way.

Speaker B: I recommend set yourself a goal of 15,000 to 20,000 steps. The downside is here is that walking will tap into your time in your day. But if you have it, and if you can be smart, like walking during your workout, walking whenever you get a chance, cleaning your apartment, just being conscious of how much you're moving, you will notice that it's a so much easier to lose the weight and you will be blown away by how much fat tissue that comes off. And again, fat loss is the nice byproduct, but when you walk, it's better for blood flow to your brain. You have more ideas, better mental clarity. Walking is a task that you can do with a partner, so it's an amazing chance to socialize and catch up and get rid of the phones. It's also great for your mental and cardiovascular health. So walking a minimum of 10,000 steps. But if you want to go fast, going 15,000 and above is the recommendation that I'll make. And again, the only downside is, is that maybe it will take up a little bit more time. But if you just become smart and move around when you can and not be lazy, it'll be an amazing transformation for you. Tip number four is going to be on the aspect of maintaining muscle tissue. The caloric deficit will make sure that you lose weight. Resistance training will make sure that we build, if not, at the very least fight for the muscle tissue that we have. And with the thousands of clients I've coached, as long as you can train a minimum of three times a week and a maximum of six times a week, you're good to go. But this is the big thing I want you guys to take away. You need to train in a manner that is uncomfortable. Let me explain. I go to the gym every day and I see people train and they train to get in and to get out, but you need to put yourself in an uncomfortable position where it allows you the ability to grow. So when I train in my mind, I am going there to unlock a new version of myself. And each and every single exercise, I push myself with good form. But I make sure that the weight scares me a little bit. But I know I can handle it because I can maintain my form. There's history that I've done weight lighter than that. But what I want you guys to take away is make sure that you're challenging yourself in the gym, maintaining your form. Go in there as a surgeon, be precise with your technique, but challenge yourself and push your limits. And for most of you guys, you can get away with just doing a normal training session in your 1st, 2nd year of just training. But when you get to year three, four and above, it will cost you so much more to unlock that extra muscle tissue. And what I've noticed with a lot of my clients is that because they build so much more muscle tissue, it behaves as this extra insurance policy. It's like the S and P 500. It's always going to give you a greater return over a ten year span of having this muscle tissue. And the benefit is, is that muscle will burn more calories at rest compared to fat. Research has shown that one pound of muscle will burn about six calories at rest compared to the fat that only burns two calories. So if you can add an extra pound, let's say one pound a month, that will help you burn so many more calories in the long term, which will consequently boost your metabolism. And again, we don't just want to lose weight, because what happens with a lot of the individuals who, like, take a zempic, for example, who don't eat, they lose fat, but along with that, they lose a lot of muscle. And you won't believe how many clients have said, hey, Mike, I took Manjaro or Zempic. I did a Dexa scan before I lost fat, but I lost equal amounts of muscle and now they look skinny fat. We don't want that. You want your muscle tissue to be able to punch through your skin so you can have your six pack in its glory. So strong, consistent resistance training is the best. And you know what, because you've stuck this far on the screen right now, I'm showing you a three day split, a four day split, a five day split, and that's just to reward you guys, for those who are watching here, because that tells me that you guys are very, very dedicated.

Speaker A: Now, let's go into the fifth and the final one. And in my personal opinion, it is the most important. Now, the way I've always looked at this particular aspect is the foundation of life. You spend 26 years of your lifetime, nearly a third of your life doing this, and it's sleep. And there's two analogies that I love, and that your body's a ferrari and this, or let's call it a Lamborghini. And the Lamborghini is well designed and crafted, intelligently, right? But if there's no oil in that car, the chances it makes it down the road is very slim. Or the other analogy is that your body is this beautiful amazonian rainforest. But if you don't give this rainforest good fertilizer, all the plants will die. So when you're sleeping 4 hours or 5 hours, the quality of the soil is poor. Or when you're sleeping four or 5 hours, you have very little oil. So your car is like stalling. It's gonna break down. You can tell it's not gonna make it further. But when you sleep seven, 8 hours, you're giving your body the right soil, the best soil to flourish and grow, or the right oil for your Ferrari to drive as quickly as possible and to overtake any car. And this is the reason why research has shown that when you are sleeping more, it will take away your appetite. The less you sleep, the hungrier you will be. Especially for the foods that are not to your benefit. It's the doughnuts, the highly palatable foods. It's because you feel so tired and down, you have a low level of serotonin, your body wants to feel better. And usually going for the comfort foods as well make you feel better. So I noticed that the more I sleep, the less appetite I have, which makes this whole dieting process so much easier. And I'll never forget why it was so hard for me to lose weight in my first year of med school. The first time that it took me seven months is because I really wanted to do well in medical school. I was sleeping, let's say 5 hours at best. I was on the treadmill 2 hours. I was training for 2 hours. People would be like, dude, you're working so hard. And I got decent results, but it came at such a big sacrifice. And then I ended up gaining the weight back because it wasn't sustainable. But when I slept 8 hours, it was so easy to follow. My weight was flying off of my frame. I noticed that I was able to build and maintain more muscle as a result. And research shows this, when you sleep less, there's less testosterone. When you sleep more, you have more testosterone, the main muscle building hormone. So, simply put, is that enough sleep will make sure that all your systems, from your brain to your gut to your metabolism, will function so much better with sleep. You will even develop insulin resistance. Your insulin won't function as well sleeping less. But if you sleep more, your insulin will respond while you'll be sensitive and.

Speaker B: Your body will put all this sugar.

Speaker A: The glucose in the right places will be more energetic. I cannot understate how important sleep is. And the recommendation I have for you guys is this. What most people are doing is that they just need to follow a good protocol. The one I give my clients all the time is called ten, three, two, one. This is like the bible of sleeping. So 10 hours before bed, no more caffeine. And even if you're the person who says, hey, I can still sleep fine, not true.

Speaker B: So caffeine has a thing called a half life.

Speaker A: So what happens is the moment you drink caffeine, the caffeine flowing in your body decreases by half after about 6 hours. So it means by the time you still go to sleep, if you're drinking caffeine at 03:00 p.m. you almost have half of that caffeine, caffeine still in your bloodstream. So what happens is it prevents you of getting into that good quality restorative sleep where you have this growth hormone, testosterone, all these hormones that are released in that REM sleep state, all of it is lost when you're drinking caffeine past midday. So if you're gonna sleep at 10:00 p.m. midday should be the last time you drink caffeine, 3 hours before you want to stop eating. Why? Because think of your body again as a car, and when you're eating, you're keeping the engine on, right? Your stomach is trying to break down all this food, and the lights are still on. If you're eating 1 hour before bed, it will be so difficult for you to sleep and more so for you to get into deep sleep because your stomach is trying to break down all this food that you just gave it. The thing that I see that wakes up most of my clients before bed is actually going to the toilet to pee. And usually this is because of consuming liquidity too close to bedtime. And as you age, your bladder doesn't function as well as it did as a kid. So the best thing to do is 2 hours before bed, no more fluids. And let's say you're still waking up to go to the toilet, maybe do it 2 hours and a half, and then 3 hours of that has to be the rule. And then finally, 1 hour before bed, no more blue light exposure. Now, I'm sure you guys know the sun releases a spectrum of uv, right, from 200 to 800. And all those wavelengths, and especially the 800 wavelengths, the blue light wavelength is what actually resets our body to tell us, hey, it's day and night. Now, did you know your devices, like your computer screens and your phone, actually emit this blue light? And what it does is that it's telling your brain that, hey, the sun is still outside, so you should be awake. That's why you may be struggling to go to bed. Set yourself the rule of getting rid of your sons, your laptop, tv screens. And another thing you can do, if you want to look like the Terminator, you can just get blue light blocking glasses. It'll just make everything orange. It'll prevent the entry of this blue light, and you can still use your devices. You can also turn on night mode. If you just search on your iPhone and settings night mode, you can turn it on and you can see that it will actually become red for you so that it doesn't emit blue light and provide you better sleep. But what I've noticed with a lot of my clients, and they notice this themselves, on the days they slept the most, they always saw the greatest amount of fat loss. It's always my job when someone does my coaching to sell them really hard on sleeping well. And when they see the weight loss come off, it's kind of like when you see your progress in the gym, they get very addicted to that and immediately I get them to sleep so much more. And that's my goal. So sleeping is paramount. And for anybody out there, if you're in terrible shape, your life is in shambles and you're overweight, just forget everything else. Just focus on sleeping. I promise you, you will make better decisions and the weight will come off. And I do this with clients who've paid me a lot of money and I said, hey, we're just going to focus on sleep, okay? Don't add any more pressure to your life. And they're so thankful for it. But I'll leave the video here. That is the simplest and the fastest way to be able to kill your body fat. So this thing that's around your belly, this visceral fat, the subcutaneous fat that's unnecessary and just poor mistakes that you've made, we can get rid of it.

Speaker B: But I'll leave the video here.

Speaker A: Share your story in the comments down below. Is there anything you feel like I missed or have these tips worked for you? And in my personal opinion, if you want to help someone, sharing your story after someone watches a video like this can be very motivating. So comment in the comment section down below. Your experience. Maybe you've been watching my channel and you've implemented a few. I would love to hear it if you guys did like this video. If you want to send it to friends, share and leave it with a like, I'll see you guys in the next one. I'm rooting for you. Okay, cheers.